Living Healthy: Sweet Potatoes Offer Antioxidant Health Benefits

Most of us have heard that potatoes are bad for our health along with any other starchy white bread and white rice. This of course depends on the type of potatoes you are avoiding. Sweet potatoes are a healthy addition to your weight loss and fitness goals that keeps your insides developing as strong as your outsides. They are a natural anti-oxidant that fights against cancer, infections while still supporting weight loss. 

Sweet potatoes have vitamin A, vitamin C, beta carotene, anthocyanins and potassium  that help prevent bacterial infections, inflammatory diseases, diabetes, and some forms of cancer (Finkel, 2010). The multiple benefits found in sweet potatoes makes them versatile and attractive for health enthusiasts. 

An analysis of sweet potatoes found that they contain high levels of antioxidants and should be implemented into any healthy diet (Anastacio & Caryalho, 2013). It is these antioxidants that help collect free radicals that can be found in the bloodstream. Free radicals are known to cause damage to cell lining and potentially lead to cancer. 

Weight loss also becomes more likely as sweet potatoes contain a lot of fiber and that lowers spikes of sugar. As a high source of fiber people who eat sweet potatoes will feel fuller and snack less throughout the day. For a great many people the wrong types of snacks can do a lot of damage. 

Sweet potatoes have a lot of uses and are as versatile as other potatoes. If you are drawn to French fries and love their texture and taste you may consider using a sweet potato alternative. Slicing them thinly and baking them allows for a no sin French fry version that is still beneficial to you. You may also bake or fry sweat potatoes. Just remember that the more you use oil and butter the lower the advantages. 

Anastacio, A. & Carvalho, I. (2013). Spotlight on PGI sweet potato from Europe: study of plant part, time and solvent effects on antioxidant activity. Journal of Food Biochemistry, 37 (5). 

Finkel, J. (2010). The sweet potency of sweet potato. Life Extension, 16 (4).

Three Wonderful Benefits of Almonds

The benefits of almonds are significant as they are considered one of nature’s wonder foods that improve general health. Their benefits lay in being a high source of protein, removal of free radicals, and improving heart health. Those who avoided high fatty foods can now eat a handful almonds five times a week while still encouraging weight loss and greater fitness. 

People who like to stay in shape and are active have heard throughout the years that only low-fat foods are helpful in this process. We found that low-fat foods across the board can actually be damaging to the body. The goal is to reduce saturated fats while eating an appropriate amount of un-saturated fats for body development. 

Almonds and almond milk are great methods of obtaining their benefits. I went to the farmers market in Little Italy and found a local vendor selling natural almonds flavored in different types of seasonings. I opted for the coco-cinnamon blend out of the 10 or so different choices. Over the years I have become more disciplined and can try a few without overdoing it. Remember that Almonds have a lot of fat in them so you will still want to limit yourself. 

The benefits:

Protein: A single handful of almonds (approximately 1 oz) provide a quarter of our daily protein (Ying, et. al., 2011). Protein leads to healthy muscles and bone strength.  Those who spend some time in the gym can appreciate the benefits of obtaining protein from a natural source versus protein shakes. 

Anti-oxidants: Free radicals can slow down work out recovery, cause cancer, and other diseases. The vitamin (E and B) help to not only improve upon cognitive functioning but also the rebuilding of the body. 

Cardio Vascular Disease: Almonds contain vitamins, hytosterols, fiber, minerals and antioxidants that fight against heart disease (Brufau, et. al., 2006).  It increases HDL and lowers LDL which protects the heart and vessels from damage.  

Brufau, G. Boatella, J. & Rafecas, M. (2006). Nuts: a source of energy and macronutrients. BR Journal of Nutrition, 2. 

Ying, B., et. al. (2013). Association of consumption with total and cause-specific mortality. New England Journal of Medicine, 369.

Healthy Living: Stuffed Tomatoes to Complement Your Dish

You can eat right without losing the taste. Eating healthy sometimes requires adjusting our taste buds to food of higher nutritional value. Stuffed tomatoes is an excellent recipe that is full of nutrients that support your fitness goals, doesn’t require much time, and holds its natural tastes.

If you’re looking to make a simple side dish to complement your rice or sit in sizzle with your steak consider stuffed tomatoes. It is a low calorie option that doesn’t take much effort to prepare and complements a wide variety of pallets. This is a helpful recipe that improves on just about any dish you are planning to serve.  

It is beneficial to incorporate a healthy amount of tomato into your diet. Research has shown that the tomato protects against cardiovascular disease, ultraviolet light, osteoporosis, and cognitive dysfunction (Burton-Freeman & Reimers, 2011). It also acts like an antioxidant that removes harmful pollutants from the body. 

182 calories

Directions:

-Cut tops off of tomatoes and scoop out pulp.

-Use blender to chop olives, carrot, garlic clove, oregano and vegetable broth.

-Place pulp mix in frying pan and sauté with wine or vegetable broth. Cook a couple of minutes until tender. Let cool for a couple minutes.

-Mix in bread crumbs, parmesan cheese and basil.

-Stuff each tomato with the pulp mixture and replace tops.

-Put stuffed tomatoes in greased baking dish. Cook at 350 degrees for 15-20 minutes. 

Ingredients:

-         4 tomatoes

-         1 carrot

-         1 stick celery

-         1 onion

-         1 garlic clove or salt

-         Oregano

-         2 tsp olive oil

-         1 tbsp white win or vegetable broth

-         2/3 cup bread crumbs or healthier alternatives.

-         4table spoon parmesan cheese.

-         Basil 

Burton-freeman, B. & Reimers, K. (2011). Tomato consumption and health: emerging benefits. American Journal of Lifestyle Medicine, 5 (2).